Ice plunging
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Ice plunging, or cold water immersion, can have significant benefits for both physical and mental health. According to , cold water exposure can potently increase dopamine and epinephrine levels, even with short exposure times as brief as 30 seconds to one minute. This can enhance mood, motivation, and performance 1.
Cold exposure is also a powerful tool for recovery after high-intensity exercise. It helps in reducing muscle soreness and improving muscular power, especially when done shortly after training. Cold water immersion is generally more effective than cold showers for this purpose, with optimal temperatures around 40-50°F for more than 15 minutes being recommended to alleviate significant muscle pain 2 3.
However, caution is advised when it comes to combining cold exposure with strength and hypertrophy training. It's suggested to avoid cold water immersion for about four hours after such workouts to prevent potential interference with muscle growth 4.
Overall, cold plunges are a valuable tool for boosting recovery, mood, and performance, but they should be used wisely depending on individual health goals and training routines.
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